Tuna Chickpea Protein Bowl (Print)

Protein-packed bowl combining tuna, chickpeas, fresh veggies, and a bright lemon dressing.

# Ingredients:

→ Protein & Legumes

01 - 1 (15 oz) can chickpeas, drained and rinsed
02 - 2 (5 oz each) cans tuna in water, drained

→ Vegetables

03 - 1 cup cherry tomatoes, halved
04 - 1 small cucumber, diced
05 - 1/4 red onion, finely chopped
06 - 1/4 cup fresh parsley, chopped
07 - 1/4 cup pitted kalamata olives, sliced (optional)

→ Dressing

08 - 3 tablespoons extra virgin olive oil
09 - 2 tablespoons fresh lemon juice
10 - 1 teaspoon Dijon mustard
11 - 1 garlic clove, minced
12 - 1/2 teaspoon salt
13 - 1/4 teaspoon black pepper

→ Optional Toppings

14 - 1/4 cup crumbled feta cheese
15 - Pinch of red pepper flakes

# Instructions:

01 - In a large salad bowl, combine chickpeas, tuna, cherry tomatoes, cucumber, red onion, parsley, and olives.
02 - In a small bowl, whisk together olive oil, lemon juice, Dijon mustard, minced garlic, salt, and pepper until emulsified.
03 - Pour the dressing over the salad and gently toss to coat all ingredients evenly.
04 - Top with crumbled feta cheese and red pepper flakes, if desired.
05 - Serve immediately, or cover and refrigerate for up to 2 days to develop flavors.

# Pro Tips:

01 -
  • It comes together in fifteen minutes flat, no cooking required, just chopping and mixing.
  • The protein hits different when you've got both tuna and chickpeas working together, keeping you full for hours.
  • It tastes even better the next day when the flavors have had time to get cozy with each other.
02 -
  • Do not dress the salad more than a few hours before eating it unless you want your vegetables to turn into sad, soggy disappointments.
  • If you're meal prepping, keep the dressing in a separate container and add it only when you're ready to eat, which I learned the hard way after a week of mushy cucumbers.
03 -
  • If your tuna tastes fishy, soak it in ice water for a minute after draining the cans, which rinses away the stronger flavors and makes it taste fresher.
  • Add the dressing just before eating if you want maximum crunch, or dress it an hour ahead if you prefer softer vegetables and more blended flavors.
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